My New Journal

[BlondBomber]

AM: treadmill.4mph.45min.wave(5m3%.5m5%.5m7%.5m9%.5m3%.5m5%.5m7%.5m9%.5m0%)

PM: Chest/Biceps
1. moderate-incline DB press
20x10
30x10
50x10
70x10
80x9.5
2. flat DB press
70x10
70x10
3. low-incline DB flyes
30x10
40x10
4. Hoist machine press
10px10
13px10
5. free-motion flye machine
50x15
70x15
6. incline DB curls
15x10
25x10
35x10
7. standing alternate DB curls
35x10
8. preacher machine curls
3px10
5px10
9. reverse short-BB curls
30x15
40x10, rest-pause 10 sec., 40x5
10. Stairmaster.45min.FatBurner.level7

Trying to mix things up, I started with DB presses, and more machines. The cardio was really taxing this morning, so I didn't push hard on any BB presses. Really good pump in the biceps with the 10 rep sets, complete failure with the 35's on DB curls.
Finally got my diet/cardio back on track. I plan on doing an 1 1/2 hour of cardio this week, being it is my Spring Break, then back to 45 min. a day next week. I have to make up for my less than desirable diet the last 2 weeks or so.

large coffee, dip
Treadmill.
1: 10whites.1yolk, 5 pieces turkey bacon, 1 c raw oatmeal
2: can tuna, diet energy drink, dip
Trained. Stairmaster.
3: ~1.5 scp protein powder
4: chicken breast, 2 small potatoes (eaten dry), heart of Romaine salad w/capful dressing
5: can tuna, 2 Tbsp natural PB mixed w/Splenda

 

[Phaded]

nicely done liking the diet.. i might have to try and replicate it when i'm cutting.. i tried dipping once and blew chunks.. i swallowed alot of the dip.. heh

 

[BlondBomber]

That is what a lot of people have told me, but I dipping/chewing (I actually like chewing Redman Gold Blend, but the store I was at only had Skoal and other dips) is how I quit smoking. I have to do something wrong, like have at least one vice, and dipping is it for now seeing how my diet is strict and workouts/cardio is quite arduous. I know that my teeth get a little discolored and that I could eventually get mouth cancer, but for the time being dipping actually helps me diet and does not affect my workouts like smoking which damaged my respiratory capabilities.
I am going to cycle my carbs starting next week, but for this week, its low-carb to punish my body effectively. Being an endomorph, I don't know if I am cutting, or if this is just how I have to live to look like I want to.

 

[Phaded]

lol.. i'm prob. gonna buy some of the glucerol r pretty soon whei get off cycle..

 

[BlondBomber]

lol.. i'm prob. gonna buy some of the glucerol r pretty soon whei get off cycle..

What is glucerol r? Off cycle you say, you bulking right now?

 

[Phaded]

well my diet isn't in check so i consider myself bulking.. its some shit that turns carbs into muscle somehow.. it is widely advertised on this site..

https://www.anabolicfitness.net/sho...7cce222942a78e10d15b923ba999d77e&subcat=26671

 

[BlondBomber]

AM: treadmill.45min.4mph.3%5%-7%-9%wave

PM: quads/hams
1. leg ext.
3px10
5px10
10px10
11px10
2. leg press
450x10
630x10
3. hack squats
180x10
180x10
4. one-leg, toe-out leg ext.
3px10
3px10
5. lying leg curls
3px10
5px10
7px10
6. seated leg curls
90x10
110x10
7. one-leg curls
30x10
30x10
8. swimming: 10 sets of 2 laps

Good workout. First thigh workout to not include squats in a while, but I figure that I am putting enough pressure on my knees with all the incline walking, so I will put them off until I start to bulk again. Higher reps gave me a great pump and bring a new challenge for me.

4 c coffee, dip
Treadmill.
1: normal
2: can tuna, diet Monster drink, dip
Trained.
3: 1.5 scp proteing powder
Swimming.
4: chicken breast, 2 small baked potatoes dry
5: can tuna
6: can tuna, ~1 Tbsp PB mixed w/Splenda

 

[Phaded]

how are hack squats performed..

 

[BlondBomber]

In old school terms, a hack squat is basically a behind the back deadlift. Those are very hard to do because the bar hits your rear unless you have perfect form.
This is what I am referring to:
www.shapefit.com/quadriceps-exercises-hack-squats.html
The machine in the picture is only one of many types of hack squats, obviously because of the number of different equipment manufacturers.

 

[Phaded]

would you say those are just as good as normal squats because i've always been inclined to try that machine..